Comparing Nutrients in 7 ounces Sweetened Dried Blueberries VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Sweetened Dried Blueberries	Chilled Orange Juice	Recommended Dietary Allowance
Energy	21.7% 629kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	17.6% 23g	130g per day for Men 19-50 years
Sugars	185% 134g	22.7% 16.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	6.1% 4.43g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	g per day for Men 19-50 years
Fiber	39% 15g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52.5% 47.2mg	74% 66.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.66mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.3% 1.8mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2% 0.046mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.2% 71.4mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Dried Blueberries versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Dried Blueberries vs Chilled Orange Juice:

• 7 ounces of Sweetened Dried Blueberries have 2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.1 times more Vitamin B3, 2 times more Vitamin B6, 11.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Sweetened Dried Blueberries.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Sweetened Dried Blueberries as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Dried Blueberries vs Chilled Orange Juice:

• 7 ounces of Sweetened Dried Blueberries have 3.8 times more Copper, 6.9 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus, 1.2 times more Potassium and 7 times more Zinc than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 5.9 times more Water than Sweetened Dried Blueberries.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron and Zinc
• Both Sweetened Dried Blueberries as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Blueberries have 6.5 times more Energy, 20.8 times more Fat, 23.3 times more Omega 3, 49.4 times more Omega 6, 6.9 times more Carbohydrate, 8.1 times more Sugars, 25 times more Fiber and 3.7 times more Protein than Chilled Orange Juice.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein